Cramps in the calf are common as you ramp up the mileage, and during a race the pain can stop you dead in your tracks. Here's how to release it when you're on the run. Step to the side of the road and raise the ball of the cramped leg's foot up while keeping the heel on the ground. For a deeper stretch, lean forward, keeping the knee of the leg being stretched straight, the opposite knee bent, and both feet flat on the ground. Hold for two seconds; repeat 10 times or more, as necessary.
(Pace: 10:00/mile)